Row 30 minutes (aerobic restoration)
6,222 meters; 2.24.6 (21) (140)
Notes: This was very, very interesting. Instructions were to keep heart rate between 130 and 140. I was able to do it, but had to keep gradually slowing down until really settling in around 2.26/500 meters pace for the last half. Heart rate reached 130 about two minutes into the workout, and then stayed between 130-135 for the first 15 minutes. Range was 135-140 for the second 15 minutes, touching 140 toward the very end. I stayed very relaxed and just focused on smooth stokes and movement. My legs felt great after the session and I'm looking forward to seeing how they respond to some heavy cleans tomorrow. This type of "easy" rowing has been a real change, and I'm anxious to see what kind of carry-over it has to more general conditioning. To this point, I've had a solid week of training and my body still feels very fresh.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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